Sundried Tomatoes, Spinach & Quinoa Salad
A bright and wholesome Mediterranean salad combining nutty quinoa, tangy sun-dried tomatoes, baby spinach, creamy feta, and toasted pine nuts — all tossed in a zesty lemon herb dressing. Perfect as a light lunch, side dish, or post-workout meal.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 2–3
Ingredients
For the Salad:
1 cup quinoa, uncooked (or about 3 cups cooked)
2 cups baby spinach, fresh and washed
½ cup sun-dried tomatoes, sliced
¼ cup crumbled feta cheese
¼ cup red onion, thinly sliced
2 tbsp pine nuts or slivered almonds, toasted
¼ cup fresh basil or parsley, chopped
Optional Add-ins:
½ cup chickpeas
Grilled chicken, shrimp, or tofu for a full meal
For the Lemon Herb Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp honey or maple syrup
1 small garlic clove, minced
1 tsp Dijon mustard
½ tsp dried oregano or Italian seasoning
Salt and black pepper, to taste
Instructions
Cook the quinoa:
Rinse quinoa in a fine mesh sieve.
In a saucepan, combine quinoa with 2 cups of water and a pinch of salt.
Bring to a boil, reduce heat, and simmer for about 12–15 minutes until fluffy.
Let it cool slightly.
Toast the nuts:
In a dry skillet over medium heat, toast the pine nuts or almonds for 2–3 minutes until golden. Remove from heat immediately.
Make the dressing:
Whisk together olive oil, lemon juice, honey, garlic, Dijon mustard, oregano, salt, and pepper until smooth.
Assemble the salad:
In a large bowl, combine cooked quinoa, spinach, sun-dried tomatoes, red onion, and herbs.
Drizzle over the dressing and toss gently.
Add feta cheese and toasted nuts last, just before serving.
Serve:
Serve at room temperature or slightly chilled.
Garnish with extra herbs or a squeeze of lemon juice if desired.
Notes & Tips
For a vegan version, skip feta or use vegan cheese.
Use sun-dried tomato oil (from the jar) in place of olive oil for deeper flavor.
Keeps well in the fridge for up to 3 days — great for meal prep.
Frequently Asked Questions
Q: Can I use another grain instead of quinoa?
A: Yes — bulgur, couscous, or farro work beautifully for a more hearty texture.
Q: What’s the best way to store leftovers?
A: Store in an airtight container in the fridge. Add dressing just before serving to keep the spinach fresh.
Q: Can I make this a main meal?
A: Definitely! Add grilled chicken, shrimp, or chickpeas for extra protein.
Nutritional Information
Calories: 380
Protein: 11g
Carbohydrates: 41g
Fat: 18g
Fiber: 6g
Sugar: 5g